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best on-bike workout for sprints

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best on-bike workout for sprints

Old 04-24-08, 03:14 PM
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best on-bike workout for sprints

What is your best/favorite workout to increase maximum power? I'm talking on bike training, not weight lifting. I also have very limited access to hills (d#*$ Oklahoma City) but have plenty of wind.
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Old 04-24-08, 03:30 PM
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My favorite is drag racing with friends. Pick two landmarks about 200m apart, on flat ground, going downwind. Roll to the first one at 20mph, and race to the 2nd one. No shifting.

You can also do near-standing starts, vary gearing, allow shifts, do leadouts (hit the first landmark over 30mph, drafting guy comes around).

For just a solo sprint workout, I do the 200m, 20mph starts, no shifting. I do the same course every time, changing direction to go with the wind as needed. 4m-5m recovery, doing next to nothing.

Another good one is a long tempo ride with friends, and doing yellow sign sprints. Every DOT/city installed sign that has yellow on it is a finish line. Don't tell each other the next one is coming. Try to get the surprise, play with leading out the guy who's losing all the time, etc.
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Old 04-24-08, 03:35 PM
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Motorpacing for sure, get your friend to get the motor up to 32-35 stick it in the 53-11 and let it rip for as long as you can. I always prefer uphill if I can since I can always put out more power going up hill.
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Old 04-24-08, 04:00 PM
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I thinik WR covered all the workouts I do. Mostly I just do 200m sprints on my own because it is rare that I have a friend to sprint against due to my schedule. Also when you are on group rides, get up front and try for every sprint.

If you had asked this question when cdr was in house (probably the BFr with the most sprint experience), he would tell you to do sprints at as close to race speed as possible. Use a downhill to get up to speed, then sprint at the bottom. Motorpace and try to sprint around while the motor is going 30-40mph. Hop on truck drafts, then try to sprint around (I don't really recommend this for safety reasons). Check out cdr's blog for more tips and workouts.
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Old 04-24-08, 04:44 PM
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CastIron MILF intervals:

Weekday mornings on the parkways. Spot the hottie in the mini-van and give chase. Usually they indulge in the view (or in my case whatever they imagine a guy in spandex should look like) while remaining just out of reach.

It's totally random. I toss in ~two minute hill climbs in the area as well.
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Old 04-24-08, 04:57 PM
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Not sure if this is the best way to increase max power, but it seems to help - been doing this on Wednesday nights with teammates...

Tempo warm-up starting off pretty slow (~30 minutes at the most). Then 3x200m spin ups in a low gear (39x19ish), seated from a trackstand, each followed by complete recovery (usually another 1k lap around the polo fields).

Then we'll do between 6-9 of the following: either dedicated lead-out or free-for all 200-300 meter sprints starting with 1-2k race-pace lead-out (sometimes into the wind, sometimes not, sometimes alternating) followed by complete recovery (another 2-3 laps around the polo fields super slow).

Then I cool down on the way home. Simple, but a lot of fun with teammates, especially when there's a good turnout (makes the tactical aspect a little more realistic). Since we are doing it on an old outdoor velodrome it makes traffic a non-issue. The whole workout takes about 1:00-1:15 including warm-up and cool down, but provided I go balls out on the sprints I usually come away feeling like I got something done.
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Old 04-24-08, 05:58 PM
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Find guys to sprint against that are a little faster than you. Beat them.
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Old 04-24-08, 07:00 PM
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Safety is not as elusive as you might think behind a vehicle. I highly recommend drafting them. In the past, when I didn't feel like doing my normal sprint workout, I headed to the outskirts of downtown and sprinted into the drafts of 35-40mph vehicles. I still catch every truck that I can.
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Old 04-24-08, 07:10 PM
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Originally Posted by waterrockets View Post
Safety is not as elusive as you might think behind a vehicle. I highly recommend drafting them. In the past, when I didn't feel like doing my normal sprint workout, I headed to the outskirts of downtown and sprinted into the drafts of 35-40mph vehicles. I still catch every truck that I can.
I still am waaaay to scared to do that.
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Old 04-24-08, 07:12 PM
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Originally Posted by CastIron View Post
MILF intervals:
FTW!
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Old 04-24-08, 07:12 PM
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I did one of Hunter Allen's workouts once per week for three consecutive weeks, and raised my 5s power from about 850 to 1100. This increase is also due to the fact that I had never really sprinted before, so my muscles are learning how to do it.

6 SMALL ring sprints for 50 yards. Don't laugh - it gets the legs moving, and I'm actually almost able to hit my peak power when doing these.

Then, 3 big ring sprints, starting 20 mph, 53-17 and shifting once, winding out each gear.

Then, 3 more big ring sprints, starting 23 mph, 53-16 and shifting twice, winding out each gear.

Then, 1 final sprint, starting 28 mph, 53-15, shifting twice, winding out each gear.

Edit: I use equivalent compact gearing.

Last edited by tyrade; 04-24-08 at 07:47 PM. Reason: correction
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Old 04-24-08, 07:12 PM
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My favorite is riding down Constitution Ave. and sprinting to catch the draft of commuters. Particularly SUV's.
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Old 04-24-08, 07:15 PM
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SUV's and vans are the worst to draft.

You can see through sedans and hatchbacks and you can sit on the side of a truck/bus while still getting a good draft
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Old 04-24-08, 07:54 PM
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Ok, how practical is random motorpacing... to me this just screams "hit me!!"

How many of ya'll actually do this?
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Old 04-24-08, 08:02 PM
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Originally Posted by tyrade View Post
I did one of Hunter Allen's workouts once per week for three consecutive weeks, and raised my 5s power from about 850 to 1100. This increase is also due to the fact that I had never really sprinted before, so my muscles are learning how to do it.

6 SMALL ring sprints for 50 yards. Don't laugh - it gets the legs moving, and I'm actually almost able to hit my peak power when doing these.

Then, 3 big ring sprints, starting 20 mph, 53-17 and shifting once, winding out each gear.

Then, 3 more big ring sprints, starting 23 mph, 53-16 and shifting twice, winding out each gear.

Then, 1 final sprint, starting 28 mph, 53-15, shifting twice, winding out each gear.

Edit: I use equivalent compact gearing.
Tommorrows workout. I'm sceerd. really sceerd!

Im on week 6 of the intermediate 250w Hunter Allen plan. This is the first real sprint workout in the plan. Im sure there will be others.
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Old 04-24-08, 08:18 PM
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Originally Posted by fuhrermatt View Post
Ok, how practical is random motorpacing... to me this just screams "hit me!!"

How many of ya'll actually do this?
Me.

How about uphill sprinting?
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Old 04-24-08, 08:21 PM
  #17  
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Originally Posted by fuhrermatt View Post
Ok, how practical is random motorpacing... to me this just screams "hit me!!"

How many of ya'll actually do this?
I do when I'm feeling saucy. Sometimes I worry that I'm freaking the drivers out, but c'est la vie I guess.
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Old 04-24-08, 08:28 PM
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Originally Posted by waterrockets View Post
My favorite is drag racing with friends. Pick two landmarks about 200m apart, on flat ground, going downwind. Roll to the first one at 20mph, and race to the 2nd one. No shifting.

You can also do near-standing starts, vary gearing, allow shifts, do leadouts (hit the first landmark over 30mph, drafting guy comes around).

For just a solo sprint workout, I do the 200m, 20mph starts, no shifting. I do the same course every time, changing direction to go with the wind as needed. 4m-5m recovery, doing next to nothing.

Another good one is a long tempo ride with friends, and doing yellow sign sprints. Every DOT/city installed sign that has yellow on it is a finish line. Don't tell each other the next one is coming. Try to get the surprise, play with leading out the guy who's losing all the time, etc.
I'de modify this a bit. 5 mph to say 25mph jumps in a 53x17 or 16. 4 or 5 of these can be a great part of warming up for intervals, ect. Motor pace, ideally behind a motor bike, jump around at 35 or so.
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Old 04-24-08, 08:33 PM
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30 lap points race, sprint every 3 laps. That gets it done.
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Old 04-24-08, 08:42 PM
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Originally Posted by VosBike View Post
Find guys to sprint against that are a little faster than you. Beat them.
Works best if you call them names or stare at them as you attack....
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Old 04-24-08, 08:59 PM
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Originally Posted by fuhrermatt View Post
Ok, how practical is random motorpacing... to me this just screams "hit me!!"

How many of ya'll actually do this?
cdr's street sprint video: "Where is my leadout man?"

Last edited by rm -rf; 04-24-08 at 09:06 PM.
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Old 04-24-08, 09:11 PM
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Originally Posted by wfrogge View Post
Works best if you call them names or stare at them as you attack....
I cuss at my training partners during sprints sometimes "You think I'm going fast now? I'll f#cking show you fast!" Anger is good. I mostly keep it under my breath, but they ask me what I'm mumbling every so often. "I'm just cussing at you."

Better than yelling at them, no?
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Old 04-24-08, 10:09 PM
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Thanks for starting this thread; good stuff.
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Old 04-24-08, 10:14 PM
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Originally Posted by waterrockets View Post
I cuss at my training partners during sprints sometimes "You think I'm going fast now? I'll f#cking show you fast!" Anger is good. I mostly keep it under my breath, but they ask me what I'm mumbling every so often. "I'm just cussing at you."

Better than yelling at them, no?
What do they put in you texans' dinners?

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Old 04-24-08, 10:17 PM
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Originally Posted by tyrade View Post
I did one of Hunter Allen's workouts once per week for three consecutive weeks, and raised my 5s power from about 850 to 1100. This increase is also due to the fact that I had never really sprinted before, so my muscles are learning how to do it.

6 SMALL ring sprints for 50 yards. Don't laugh - it gets the legs moving, and I'm actually almost able to hit my peak power when doing these.

Then, 3 big ring sprints, starting 20 mph, 53-17 and shifting once, winding out each gear.

Then, 3 more big ring sprints, starting 23 mph, 53-16 and shifting twice, winding out each gear.

Then, 1 final sprint, starting 28 mph, 53-15, shifting twice, winding out each gear.

Edit: I use equivalent compact gearing.
By winding out you mean spinning out right?

And by shifting, do you mean to an easier or harder gear? I'm guessing you spin out on one gear and then move into the next harder one?

This seems awesome. I'm going to throw this into a weekly sprint mix. I need to work on upping my max speed, as CDR would say.
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